By: Teen Transformation Of The Week

Before: 229 lbs

After: 176 lbs

Vital Stats

Name: Jake Vaughan
Email: jakevaughan@mac.com
BodySpace: jvaughan08

Before:
Age: 18
Height: 5'8"
Weight: 229 lbs
Body Fat: 25-28%
Waist: 35-36"

After:
Age: 20
Height: 5'10"
Weight: 176 lbs
Body Fat: 9-11%
Waist: 29"

Why I Got Started

When I was 18 going into my senior year of high school, my hockey coach wanted me to lose about 25 lbs over the summer so I could be quicker. I wanted to be a better hockey player, and I also wanted to be good enough to play in college, so over the summer I lost about 22 lbs and I really liked the results.

I love seeing results, it's what keeps me motivated. I have been very dedicated and strict on my diet and workouts since that summer. Another thing that inspired my transformation was the fact that I did not have many friends throughout my life, I never had a girlfriend, and I wanted to improve my image going into college. I was tired off being at the butt end of every fat joke.

Click Image To Enlarge.
I Love Seeing Results, It's
What Keeps Me Motivated.

How I Did It

The first month was experimentation basically. The main thing I did to start losing my weight was cutting out fast food and pop. My first 3 weeks of not consuming both pop and fast food were incredible, I lost 15 pounds. Once I did that, I began tweaking my diet, eating much cleaner, and working out.

Hockey was great cardiovascular training, and contributed to my weight loss. I did not really get serious about lifting weights until last year, but since I have done that my progress has been accelerated.

Click Image To Enlarge.
I Began Tweaking My Diet, Eating
Much Cleaner, And Working Out.

I am a huge advocate of eating clean. Eating at a caloric deficit will make one lose weight regardless of what they are eating, but in my experience eating clean provided results at an accelerated rate.

Supplements

• ON 100% Whey Protein
• ON 100% Casein Protein
• Controlled Labs Green Bulge

Diet

Breakfast:
• 10g of whey protein
• 1/2 cup of oatmeal
• Cinnamon
• Raisins
• 4 egg whites
• Low fat cheese
• Low sodium ham

Pre-Workout:

• 1 scoop of whey protein
• 5 Green Bulge tablets

Post-Workout:

• 1/2 cup of oatmeal
• Cinnamon
• Raisins
• Yogurt
• 1 scoop of whey protein
• 1 scoop of casein protein

Lunch:

• 8 oz of chicken
• 1 cup of brown rice
• 1/2 cup of steamed broccoli
• 1/2 cup of steamed carrots

Snack:

• 1 oz of almonds
• Apple

Dinner:

• 8 oz of lean beef or chicken
• 2 cups of steamed peppers, broccoli, carrots, and zucchini

Snack:

• Lo carb turkey wrap
• Apple or orange

Bedtime:

• 1 scoop of casein protein

Click Image To Enlarge.
Jake Vaughan.

Training

Chest:

Dumbbell Bench Press:

• 3 sets of 8 reps
• 1 sets of 15 reps

Incline Dumbbell Bench Press:

• 3 sets of 8 reps
• 1 sets of 15 reps

Cable Crossovers:

• 3 sets of 8 reps

Pushups With Feet Elevated:

• 3 sets until failure

Pushups:

• 3 sets until failure

Click Here For A Printable Log Of Chest.

Back:

T-Bar Rows:

• 4 sets of 8 reps

Seated Cable Rows:

• 4 sets of 15 reps

Chinups:

• 3 sets until failure

Stiff-Legged Deadlifts:

• 4 sets of 9 reps

Lat Pulldown:

• 4 sets of 8 reps

Bent Over Barbell Rows:

• 3 sets of 10 reps
• 1 set of 15 reps

Click Here For A Printable Log Of Back.

Shoulders:

Dumbbell Shoulder Press:

• 3 sets of 8 reps
• 1 set of 12 reps

Lateral Raises:

• 3 sets of 12 reps

Front Dumbbell Raises:

• 3 sets of 12 reps

Dumbbell Shrugs:

• 3 sets of 9 reps
• 1 set of 20 reps

Reverse Flyes:

• 3 sets of 8 reps
• 1 sets of 12 reps

Click Here For A Printable Log Of Shoulders.

Legs:

Front Barbell Squat:

• 3 sets of 9 reps
• 1 set of 10 reps
• 1 set of 15 reps

Leg Extensions:

• 3 sets of 8 reps
• 1 set of 12 reps
• 1 set of 15 reps

Standing Calf Raises:

• 4 sets of 20 reps
• 1 set of 40 reps

Leg Press:

• 4 sets of 10 reps
• 1 set of 15 reps
• 1 set of 30 reps

Click Here For A Printable Log Of Legs.

Arms:

One-Arm Preacher Curls:

• 3 sets of 8 reps
• 1 set of 15 reps

Rope Pushdowns:

• 3 sets of 12 reps
• 1 set of 20 reps

Dips:

• 5 sets of 20 reps

Hammer Curls:

• 3 sets of 8 reps
• 1 set of 15 reps

Reverse Curls:

• 3 sets of 15 reps
• 1 set of 10 reps

Skullcrushers:

• 3 sets of 10 reps
• 1 set of 15 reps

Wrist Curls:

• 2 sets of 25 reps

Close-Grip Bench Press:

• 3 sets of 9 reps
• 1 set of 20 reps

Click Here For A Printable Log Of Arms.

Weekend Cardio:

Rowing machine, bike, or treadmill for 5 minutes of easy warm-up, then 4 intervals of 2 minutes at a moderate pace, and one minute sprinting, then 5 minutes of easy cool down. This is about 22 minutes per session. I try to do one on Saturday and one on Sunday.

Each week I change what exercises I do for each body part. I don't want my muscles to get used to certain exercises, if they do my strength may plateau.

Suggestions For Others

Have fun with it! Take it seriously, but at the same time don't dwell if you make a mistake. I made so many mistakes along the way, and I still make many of them today. Stay dedicated and you will see results. It feels so great to see all of your hard work and dedication pay off.

Click Image To Enlarge.
It Feels So Great To See All Of Your
Hard Work And Dedication Pay Off.

The great thing about lifting is you can always be better, you can always take it to another level. Some say a calorie is a calorie and as long as you eat at a caloric deficit you will lose weight, but I say why risk it? Eat clean and work hard, and your results will come.

Teen Transformation Of The Week
justin.podzimek@bodybuilding.com

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